Spanish · breakfast, lunch
High-Protein Spanish Scrambled Eggs with Chickpeas
Video by Spain on a Fork on YouTube · Open on YouTube
- Vegetarian with a vegetarian hard cheese instead of the manchego cheese (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Eggs and chickpeas give 18 g protein and 7.5 g fibre a serve, and the peppers and spinach make it rich in vitamins A, C and K — the fibre and protein slow down the carbs from the chickpeas.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
Tap a time to watch that step in the video.
- Finely chop the onion, roughly chop the garlic, finely chop both bell peppers and roughly chop the spinach. 0:48
- Drain and rinse the chickpeas. Crack the eggs into a bowl, season with a little salt and pepper and whisk well. 1:18
- Heat a large non-stick pan over medium heat with the olive oil. After a minute add all the chopped vegetables except the spinach and sauté 4–5 minutes, stirring often. 2:08
- Stir in the smoked paprika and oregano so they coat the vegetables. 2:48
- Add the spinach and stir about 1 minute until wilted, then add the chickpeas, season with salt and pepper and mix gently so they don't break. 3:22
- Lower the heat to medium-low, pour in the eggs and keep stirring 2–3 minutes until just cooked through — don't overcook or they turn rubbery. 4:08
- Tip into a serving dish and finely grate the Manchego over the top; garnish with parsley if you like. 4:37
Tip. Frozen spinach works if fully thawed and squeezed dry. Any hard cheese can replace the Manchego. The cook's card gives 4 servings of about 296 kcal.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 24%
- Protein 23%
- Fat 53%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High126%
151 µg a serve, mostly from fresh spinach (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High100%
90 mg a serve, mostly from red bell pepper (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High54%
217 µg a serve, mostly from chickpeas (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium High49%
27 µg a serve, mostly from eggs (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High36%
0.9 µg a serve, mostly from eggs (95%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High35%
316 µg a serve, mostly from fresh spinach (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 High29%
0.5 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High23%
3.5 mg a serve, mostly from extra-virgin olive oil (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High22%
4 mg a serve, mostly from chickpeas (45%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc High21%
2.3 mg a serve, mostly from chickpeas (41%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium Source17%
72 mg a serve, mostly from chickpeas (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source13%
630 mg a serve, mostly from chickpeas (29%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source13%
0.2 g a serve, mostly from extra-virgin olive oil (28%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source11%
148 mg a serve, mostly from eggs (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 1
Vitamin D8%
1.7 µg a serve, mostly from eggs (99%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.